Aerobic Warm up #1
3 consecutive rounds
30 seconds no break
-Lateral jumps
-Skater jumps
-High knees
-Butt kicks
Then...
3 rounds of:
(Forward and backward 5 steps)
-Heel walk
-Toe walks
-Dynamic walk
-Toy soldiers
WOD
🎰🃏💰 Casino Royal 💰🃏🎰
Buy in:
3 rounds of:
15 jump lunges
20 KBS
*3 minute rest period
Game:
3 rounds of:
15 pull ups/ 30 rows band or rings
15 KB 2 on 1 thrusters
*3 minute rest period
Cash out:
3 rounds of:
15 box jumps/ 20 squat jumps
12 KB 2 on 1 devils press
Band Warm Up #1
3 x 10 reps
Lateral band walks
Banded lunge with rotation (R/L)
Banded rows
Banded standing press
Toy soldiers
Walking knee hugs
WOD
5 rounds of:
600m run/ 3 minute run
30 mountain climbers
15 burpees
The “Deadly Quartet” is a term coined by Dr. Gerald Reaven to describe a cluster of metabolic conditions that silently—but powerfully—predict chronic disease, early aging, and premature death. If you or someone you know struggles with weight, blood sugar, or blood pressure, this blog is a must-read.
Coach Ray Traitz has worked extensively with clients facing one or more components of the Deadly Quartet. Through personalized interventions focused on exercise, nutrition, and lifestyle design, he has helped countless people reverse these conditions—often without medication—while significantly improving quality of life and longevity.
Let’s break down what the Deadly Quartet is, why it’s so dangerous, what the latest science says, and how you can fight back.
Coined in the early 1990s, the Deadly Quartet refers to four interconnected health conditions:
Obesity (especially abdominal fat)
High blood pressure (hypertension)
High blood sugar (insulin resistance or prediabetes)
Elevated triglycerides (dyslipidemia)
Individually, each increases your risk of heart disease, stroke, diabetes, and cognitive decline. Together, they dramatically amplify risk and accelerate aging. These conditions also form the foundation of metabolic syndrome, now affecting over 1 in 3 adults in the U.S.
These four conditions don’t just coexist—they fuel one another. Excess abdominal fat promotes insulin resistance. Insulin resistance raises triglycerides. High triglycerides impair blood vessel function, leading to hypertension. Over time, this chronic cycle creates oxidative stress, systemic inflammation, and organ damage.
That’s why addressing all four factors—rather than just treating symptoms—is essential for lasting health.
Early Identification Is Critical: The earlier we identify insulin resistance, the easier it is to reverse.
Exercise Lowers Insulin Load: Daily movement helps cells become more sensitive to insulin, reducing fat gain and improving energy.
Moderate Carb, High-Fiber Diets Work: Reaven emphasized balanced, low-glycemic eating over fads.
Chronic Inflammation Is the Core: The Deadly Quartet is fueled by poor food, poor sleep, and toxic stress.
Food as Medicine: Cutting sugar and processed foods while adding omega-3s and phytonutrients can dramatically reduce all four risk factors.
Target the Root, Not the Symptom: Instead of treating blood pressure alone, treat the inflammation causing it.
Muscle Is Metabolic Gold: Increasing skeletal muscle improves insulin sensitivity and burns fat more efficiently.
Track Metrics Beyond Weight: Waist-to-hip ratio, fasting insulin, and triglyceride:HDL ratio are far better predictors of healthspan.
Zone and Paleo Diets Reduce Quartet Risk: Diets that lower glycemic load and improve satiety reduce metabolic dysfunction dramatically.
1. Coach Ray’s Client: From Fatigued to Fit
A 49-year-old male client had high blood pressure, triglycerides at 250, fasting glucose of 112, and significant abdominal fat. With a Zone-Paleo hybrid diet, daily strength training, hydration, and sleep tracking, he reversed all four conditions within 6 months—with no medications.
2. Functional Medicine Pilot Study (Dr. Hyman’s Clinic)
A group of 100 patients with metabolic syndrome followed an anti-inflammatory protocol and movement plan. After 12 weeks, 68% had normalized triglycerides, 71% reduced blood pressure, and the average waist circumference dropped by 3 inches.
3. Virta Health Insulin Resistance Reversal Study
In a ketogenic nutrition study led by Dr. Stephen Phinney and reviewed by Peter Attia, patients with type 2 diabetes reduced or eliminated insulin in 80% of cases while improving lipid markers and body composition—by directly targeting insulin resistance, the “master switch” of the Deadly Quartet.
Ray doesn’t believe in quick fixes or gimmicks. His approach to reversing the Deadly Quartet is rooted in:
Movement: Daily functional training and walking
Nutrition: Anti-inflammatory, Zone-balanced, and high in essential amino acids
Sleep: Prioritizing deep rest to lower cortisol and repair insulin pathways
Accountability: Progress tracking, community support, and custom goal setting
Ray has helped people drop stubborn fat, improve labs, regain confidence, and finally feel in control of their health again.
If you’ve been told to “watch your sugar” or “lose weight,” but don’t know where to start—Coach Ray Traitz can guide you with a real, actionable strategy that improves all four markers of the Deadly Quartet.
📩 Email Ray directly at amrapfitness@hotmail.com for coaching that goes beyond weight loss—this is about energy, performance, and living a longer, stronger life.
Reaven, G. M. (1993). "Role of Insulin Resistance in Human Disease." Diabetes.
Hyman, M. (2012). The Blood Sugar Solution. Little, Brown Spark.
Attia, P. (2023). Outlive: The Science and Art of Longevity.
Grundy, S. M. (2008). "Metabolic Syndrome Pandemic." Circulation.
Phinney, S., et al. (2018). "Effect of Nutritional Ketosis on Type 2 Diabetes." Diabetes Therapy.
Chronic inflammation is often called the “silent killer,” and for good reason. It simmers under the surface, damaging cells, disrupting metabolism, and accelerating aging long before symptoms ever appear. One of the primary drivers of this chronic inflammation? The food we eat.
Coach Ray Traitz has witnessed this firsthand—both in his own health journey and in his work with hundreds of clients. By identifying and removing inflammatory foods, while adopting a more anti-inflammatory, whole-food lifestyle, Ray has helped people overcome fatigue, lose stubborn fat, improve biomarkers, and extend their healthspan.
This blog explores what inflammation is, how diet fuels or fights it, and what the latest science and real-world success stories say about reversing its damage—for good.
Unlike acute inflammation (which helps the body heal from injury), chronic inflammation is a long-lasting, low-grade immune response that causes more harm than good. It’s now linked to nearly every major disease of aging:
Heart disease
Type 2 diabetes
Cognitive decline and Alzheimer’s
Obesity and metabolic syndrome
Autoimmune disorders
And the most troubling part? Much of it is preventable through lifestyle—especially what we eat every day.
Coach Ray has helped clients identify and remove inflammatory foods using a Paleo-Zone framework that cuts out the culprits and emphasizes balance. Here are the top offenders:
Refined sugars – Spike insulin, disrupt gut bacteria, and increase oxidative stress
Highly processed oils (canola, soybean, corn) – High in omega-6 fatty acids, promoting inflammation when not balanced with omega-3s
Refined grains and flour – Quickly metabolized into sugar, triggering insulin and inflammatory cytokines
Processed meats – Contain nitrates, excess sodium, and inflammatory compounds
Dairy and gluten (for sensitive individuals) – Can irritate the gut lining and trigger immune responses
Control Hormones Through Food: Balanced meals prevent surges in insulin and cortisol—two major inflammation triggers.
Omega-3s for Longevity: The omega-3 index is a powerful predictor of inflammation status and long-term health.
Polyphenols as Medicine: Foods rich in plant-based antioxidants (berries, greens, spices) fight free radicals and repair tissue damage.
Inflammaging: Chronic low-grade inflammation drives aging faster than genetics.
Lifestyle as a Switch: Sedentary behavior, poor sleep, and inflammatory diets accelerate the pace of aging.
Diet First: Eliminating sugar and processed foods reduces over 70% of inflammatory markers in most people within weeks.
Gut-Brain Inflammation Link: Inflammatory diets increase permeability in the gut lining, leading to systemic inflammation and mood disorders.
Nutrient Density Matters: Diets lacking magnesium, vitamin D, omega-3s, and antioxidants fuel inflammation.
Heat Shock Proteins and Fasting: Strategic tools like sauna, cold therapy, and time-restricted eating can suppress chronic inflammation and promote longevity.
1. The Inflammatory Marker Turnaround (Dr. Sears’ Clinic Clients)
Overweight clients consuming processed Western diets showed a 50–60% drop in C-reactive protein (CRP) after switching to the Zone + omega-3 protocol within 6 weeks—alongside significant fat loss and mental clarity.
2. The “Inflammaging” Reversal in Seniors (Furman et al., Stanford, 2019)
Older adults who eliminated processed sugar and improved sleep saw biomarkers of aging slow dramatically—with better immune response, fewer aches, and improved cognition.
3. Gut Health and Mental Clarity (Dr. Rhonda Patrick’s Observational Data)
Patients with IBS and mood disorders following a high-inflammatory diet (rich in gluten, sugar, and processed food) experienced complete remission of symptoms when shifting to a low-inflammatory, nutrient-dense plan.
Coach Ray incorporates an anti-inflammatory dietary protocol with all clients—especially those dealing with weight loss resistance, brain fog, or metabolic slowdowns. His strategy includes:
Eliminating known inflammatory foods (refined sugar, grains, processed oils)
Encouraging balanced meals via the Zone framework (40/30/30)
Prioritizing wild-caught fish, turmeric, leafy greens, and other proven anti-inflammatory staples
Coaching stress management and daily movement, which significantly lower inflammatory load
Ray knows that chronic inflammation isn’t a vague concept—it’s something that shows up in your lab work, your waistline, your mood, and your ability to show up for life.
If you feel tired, bloated, stuck with stubborn fat, or like your body just isn’t responding the way it used to, inflammation could be the culprit—and your diet the fastest way to take back control.
Coach Ray Traitz can help you create a custom anti-inflammatory program that:
Reduces fatigue
Improves recovery and performance
Enhances body composition
Supports long-term longevity and clarity
📩 Contact Coach Ray today at amrapfitness@hotmail.com to begin your anti-inflammatory transformation.
Sears, B. (2004). The Anti-Inflammation Zone. ReganBooks.
Furman, D. et al. (2019). “Chronic inflammation in the etiology of disease across the life span.” Nature Medicine.
Patrick, R. (2021). Chronic Inflammation and Nutrient Deficiencies. FoundMyFitness Podcast.
Jonnalagadda, S.S., et al. (2015). “Refined grains and chronic disease risk.” Nutrition Reviews.
Micha, R., et al. (2017). “Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes.” JAMA.
